by rmartinez | Apr 20, 2020 | WOD Archive, workout of the day
Day 36 of the stupid coronavirus shutdown A. Front squats 6×2@ 80% B. From Guru’s chest As many rounds as possible in 24 minutes 5 dumbbell hang squat clean, medium weight 50-60% of clean 5 seated strict press, light 20 sit ups 5 dumbbell hang power clean, medium weight 50-60% of clean 5 seated strict press, light 20 high knees rest 1 minute OR if you have the overhead space As many rounds as possible in 24 minutes 5 dumbbell hang clusters (hang squat clean + thruster) 20 situps 5 dumbbell hang clean and jerk 20 high knees rest 1 minute If you want to use a barbell use 60-70% of your jerk weight. This one is going to hit your arms a lot harder than you think it will, be ready for some tired shoulders 😉 If you have the overhead space, do the second version. Notice and remember that there is a 1 minute rest after each round, your shoulders will probably need it. Sprint through each of the rounds and try to get through 6 rounds or more! 🙂 Dumbbell (squat) cleans are another good place to think about keeping your shoulders engaged. Straighten your back, push your shoulders away from your ears, lock them in and hinge at the hip until the dumbbells are at knee height. This should be your starting position for every clean. 50-60% of your barbell clean weight with dumbbells is pretty heavy, stabilizing them in the squat clean is a lot of work, do few reps to warm up and get a feel for them! Don’t forget to keep your...
by rmartinez | Apr 19, 2020 | WOD Archive, workout of the day
Day 35 of the stupid coronavirus shutdown A. From Guru’s chest 4 rounds for time, 40 minute time cap run (800m-600m-400m-200m) 20 v ups 16 lunges (weighted if you want) 12 burpees Lets start getting that cardio ready for summer! 😀 The run is 800 meters in the first round, 600 meters in the second round, 400 meters in the third round and 200 meters in the last round. Only the run decreases every round, every thing else stays the same. Warm up your legs! Go for a short run, do some high knees, run in place, jump rope, whatever you need to do to get your hips, knees and ankles warmed up. Do some stretching as well. We have a lot of running today, lets be nice to ourselves. Try to keep your legs straight in the v ups. The more your legs bend, the more you are just doing crunches, which don’t do very much. If v ups bug you, switch to regular sit ups, get those abs engaged 🙂 When you’re lunging remember to keep your front knee behind your toes. Try to use as much of your glutes as you can, your quads will do most of the work but they shouldn’t be doing all of the work. Stand up straight when you jump in the burpees! Don’t hunch over and look at the ground. All the way down to the ground and all the way up straight :). Scaling: Summary: the run/cardio is the point today, lower the reps on the other things. Doing cardio forever is the goal of today’s workout, so you...
by rmartinez | Apr 18, 2020 | WOD Archive, workout of the day
Day 34 of the stupid coronavirus shutdown “Lesley” AMRAP in 35 minutes24 Jumping Lunges24 Hollow Rocks24 Air Squats24 AbMat Sit-Ups24 Burpees Background: Dedicated to Officer Lesley Zerebny, 27 years old, who was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months. Zerebny is survived by her husband, a Riverside County (CA) Sheriff’s deputy, and her 4-month-old baby daughter. A friend, Sam Siaw, with Coach Dusty Marvin of Driven and Strength Conditioning @driven_strength_and_fitness_ (Temecula, CA), designed this workout in Lesley’s memory. We first found it posted on Instagram by @rebellhoffman on June 2,...
by rmartinez | Apr 17, 2020 | WOD Archive, workout of the day
Day 33 of the stupid coronavirus shutdown A. Vamos, CFTN 50 Sit-ups 40 Push-ups 30 Box Jumps 20 Pull-ups/ bent over rows 10 Bench Dips 40 Sit-ups 30 Push-ups 20 Box Jumps 10 Pull-ups 30 Sit-ups 20 Push-ups 10 Box Jumps 20 Sit-ups 10 Push-Ups 10...
by rmartinez | Apr 16, 2020 | WOD Archive, workout of the day
Day 32 of the stupid coronavirus shutdown. A. Front squats 6×6 @ 80% B. From Guru’s chest Part A: 5×3 back squat 70-80% Part B: As many rounds as possible in 16 minutes Increase the deadlift reps by 3 every round 9 dumbbell/kettlebell deadlift 30-40% (12-15-18-etc…) 3 chin ups 30 mountain climbers Finish the round you are on when time is up I wasn’t expecting this to hit my shoulders as hard as it did, I was feeling them pretty good at the end of this 🙂 Only the deadlift reps go up every round, the chin ups and mountain climbers will be the same every round. Use 2 dumbbells/kettlebells in the deadlift if you can. Focus today on keeping your upper back and shoulders engaged in the deadlift. Push your shoulders away from your ears and keep them there for every rep. When you get tired, its going to be really easy to relax your shoulders and let them collapse toward the ground, fight this! Keep those shoulders locked in and your back straight the whole time. Chin ups are pull ups with an underhand (supinated) grip. Your palms are facing you instead of away from you. You get to use more bicep in these than a normal pull up, they should feel a little bit easier. Your hands shouldn’t be wider than about shoulder width on the bar, dont go wide with these (That would feel awful). Try to keep your hips at the same height during the mountain climbers, don’t bob up and down. Crunch your guts 😉 Scaling: Summary: lower the weight on the deadlift,...
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